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Cowboy Quinoa


6 Servings12 Servings24 Servings
Quinoa0.75 cup1.5 cup3 cup
Water1.5 cups3 cups6 cups
Cider vinegar1 Tbsp2 Tbsp4 Tbsp
Olive oil2 Tbsp4 Tbsp8 Tbsp
Black beans, canned, rinsed30 oz60 oz120 oz
Corn, frozen1 cup2 cup4 cup
Cherry tomatoes, halved0.5 cup1 cup2 cup
Onions, sliced0.25 cup0.5 cup1 cup


  1. 1. Combine water and quinoa in small pan and bring to boil. Cover and let simmer, about 12 to 15 minutes (until quinoa is tender).
  2. 2. Whisk together oil and vinegar. Pour over quinoa.
  3. 3. Add beans, corn, tomatoes, and onion.
  4. 4. Stir.
Nutrition Facts
Serving size 1 cup (271g)
Amount Per Serving
Calories 241 From Fat 17
% Daily Value*
Total Fat 2g 3%
Sat. Fat 0g 0%
Cholesterol 0mg 0%
Sodium 552mg 23%
Total Carb 46g 15%
Dietary Fiber 12g 48%
Sugars 2g
Protein 12g
Vitamin A 4% Vitamin C 15%
Calcium 8% Iron 25%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food For Thought

Quinoa is a small round grain, similar to couscous. It has a nutty flavor when cooked and can be used as a main dish or a side.

CACFP Crediting

For 3-5 year olds; Lunch/Supper. Must serve all of the following:

  • Grain/Bread
  • Meat/Meat Alternate